The Final Countdown

We are all winners in having come this far in our Ops Sunbird marathon journey.  

We are all ready for the final test which we will put what we have learnt and trained for into effective use.  
Here's wishing all Sunbirds a fruitful and enjoyable Standard Chartered Marathon Singapore (SCMS) 2012. 


Operation Sunbird 2012
Follow Our Pace, Win Your Race!

OPERATION REVIEW

The Sunbirds have come through the 10-week training with flying (no pun intended) colours.  Following are the video journeys which capture the dedication and commitment of the Sunbird marathon trainees and training crew in their best as we approach the FINALE session and the ultimate test on Dec 2.

Ops Sunbird Phase 1 (Weeks 1-6), Video Credit FatBird Joe Tan

Ops Sunbird Phase 2 (Weeks 7-10), Video Credit FatBird Joe Tan

OPERATION FINALE

Facebook Photos from FatBirds Chin, Ronnie.

And there we were, after 11 weeks of intensive but progressive buildup of endurance and pace strength, with a journey through hills, slopes, trails, tarmac and park connectors with a flock of wonderful runners and trainers - The Sunbird Team.

This is where it all comes down to...a finale tapering LSD of 40% of the actual marathon distance at the Optimal Pace we have set out for our team.  Decked out in the Sunbird training and finisher tops, we were back at the FatBird Playground for "passing-out" photos and   catching up.

As the Sunbirds took their final LSD pre-race flight along the east coast parkway, there was an air of confidence in their strides and paces as they ran in their respective group formations led by the steady wings of the training crew.

It was a joy to see the Sunbird trainees, who have come quite a distance (no pun intended) in terms of building strong foundations and improvements to our abilities to tackle the marathon with confidence, with the know-how to complete the challenge within targets.

All the groups completed their run with well-controlled optimal paces, field-testing their race-day gear and equipment, including hydration and fuel plans which will be important to their ability to complete the mission objectives.

The flock gathered for a debrief and some final tips for race day, before going their separate paths in mini sections for their post-run meals.  Although there were a few trainees who were still nursing minor injuries, the team was 90% fit and at REDCON 2. The remaining few days of proper rest and nutrition will be key to rev up to REDCON 1 by race day.  The Sunbirds Are Race Ready - Follow Our Pace, Win Your Race!

A mini video journey of Flight Ops Sunbird 2012 (OSB12), credit FatBird Joe Tan

Marathon tapering begins

With 2 weeks remaining to race day, and the longest LSD covered last week, the Sunbirds gathered at ECP for their tapering module - reduced distance at race intensity.  The respective groups put the FatBird Optimal Pace Plan to practice with some consistent group running along the busy corridors of the ECP.

Like with many of the practice sessions, and even on race days, the tendency to start off faster than intended was always there - especially with a large crowd of BMW runners putting in their final session of training run.  With the assistance of the Sunbird training crew and pacers, most of the 'raring' trainees were reined in to preserve their fuel stores for the important task of sustaining the drop-off after 20km.

The HM Sunbirds did a good run, maintaining the Optimal Pace all the way for their 18km.  The FM groups were also running consistently for most of their 29km, with the challenge at Coastal Road overcome with confidence.  All Sunbirds were armed with proper doses of hydration and fuel, allowing them to keep on with the return leg when the sun was coming up.

It was an interesting morning of meeting so many fellow runners at ECP, most with a common objective of training well for the Dec 2 race.  The Sunbirds returned to the start point in good time, with room for debriefs and some tips on recovery and injury prevention.  They were also happy to collect their coveted Sunbird 'finisher' singlets, with a healthy majority qualifying. 

The good news was that most of the Sunbirds are going into their final training run in a clean bill of health and in good form and high spirits.  We look forward to the full-dress rehearsal and graduation from the Sunbird Program next weekend, and that will just leave us with more time to shop for our favourite race day shoes and apparel to go with our battle attire - Watch for the Sunbirds...here they come!

Rock & Rolling Hills

Facebook Photos @ Ronnie Goh, CK Chin

With barely a month left to the Standard Chartered Marathon Singapore (SCMS) on Dec 2, the Sunbirds took to the hills region of Mt. Faber and Labrador for their 30km pace LSD along rolling hills and undulating terrain.

After overnight rains, the morning was crisply cool as we headed towards Labrador Park for the 60min-90min hills repeats.  With the drive and motivation provided in group running,amidst lush forested landscape, the Sunbirds were able to overcome the hills challenge in good form with reserves for the remaining 8-10km finish.

Maxifuel was in full hydration support, providing electrolyte drinks which became the source of energy and something that the Sunbirds looked forward to when they complete each of the 2.2km figure-of-8 challenge.

The training was successfully completed by 11am back at the clubhouse, with a quick debrief as well as feedback from the trainee and trainers on the morning's training.  All performed very well, even those who just got back from the Newton Challenge and Adidas KOTR last weekend.

We now look forward to the longest LSD next weekend, taking care to R.I.C.E. and watch carefully for niggling pains and discomfort, especially in the hamstrings and calves.  

The Sunbirds are looking very confident as we move towards the final 3 weeks of preparation, and if we are able to keep to our sustainable marathon paces over 28-30km, Dec 2 will see many PBs and celebration finishes from the Sunbirds - Follow Our Pace, Win Your Pace!